Carrying What You Used to Be
I strapped 28 kilos to my back this morning and did 100 squats.
That number isn’t random. 28 kilos is exactly how much weight I’ve lost since Boxing Day 2023. Every rep was a physical reminder: this is what my knees carried. What my heart pumped against. What my body stored for decades.
Now it’s just a training aid.
Day 10. Wednesday. 13 stone 7 — holding steady. Four-hour eating window today (12:30pm to 4:30pm). One-hour walk. 100 weighted squats. 6.5 hours sleep — not quite the 8 I prefer, but that’s the reality of how this week’s shaping up.
The Rhythm Today
Woke at 6. Felt the glycogen drain — body’s switched to fat fuel like a hybrid engine on the motorway.
Opened the eating window at half 12:
- Rye crackers with pâté
- Red pepper soup
- Caribbean chicken with homemade egg-fried rice (brown rice)
- Handful of nuts and berries after
Closed at half 4.
1,643 kcal. 70g protein. 18 different plants — gut garden’s humming along nicely.
Then came the squats.
Why Weighted Resistance During Fasting
Here’s the pattern I’ve been tracking for 22 months: fasting window + real food + weighted resistance = muscle preservation.
Not magic. Just rhythm.
When you’re in a calorie deficit — which extended fasting windows naturally create — your body will pull from two sources: fat or muscle. The traffic warden (insulin) is off duty, the shop’s closed, and your body needs fuel. The question is: which fuel does it take?
Resistance training tells your body: “We need this muscle. Don’t touch it.”
The 28kg rucksack isn’t punishment. It’s a signal. Every squat rep says: “Muscle is valuable. Keep it.”
And here’s the visceral bit: strapping on your former bodyweight makes progress tangible. This isn’t abstract. It’s literally the load I was carrying 22 months ago. Now it’s optional.
22 Months in Perspective
Boxing Day 2023: 18 stone. Daily meds for asthma, gout, statins. On the watch list for cardiovascular issues. Pre-diabetic.
Today: 13 stone 7. Zero meds since February 2024. All tracked. All logged.
The weight came off gradually — not in 10 days, not in 10 weeks. Over months. With rhythm, not restriction.
But today’s squats? That’s a reminder of the cumulative effect. Small daily choices compound. The backpack proves it.
The Lesson: Rhythm Over Restriction
You can’t outrun bad fuel, but you can out-train muscle loss — if you’re smart about it.
The 10% Rule kept today simple: homemade brown rice, plenty of plants, no drama. Weighted squats with your former bodyweight? That’s not punishment. That’s progress you can feel in real-time.
Awareness beats willpower. I knew sleep was short today. Tiredness hit by evening. Concentration wobbled. That’s the truth: when you cut sleep, you cut performance.
But the rhythm held. Eating window stayed tight. Protein target hit. Resistance work done.
Ten days into this current cycle. Weight’s stable. Muscle’s preserved. Pattern’s working.
🎯 Key Takeaways
- Weighted resistance = muscle preservation — Fasting alone doesn’t protect muscle; resistance training does
- 28kg rucksack = former bodyweight — Carrying what you used to be makes progress tangible
- Short sleep = wobbled focus — 6.5 hours isn’t enough; performance drops when sleep drops
- 18 plants = gut diversity — Fibre and variety keep the microbiome thriving
- Rhythm beats restriction — 22 months of daily choices compound into 4.5 stone lost
Ready to Preserve Muscle While You Fast?
If you’re navigating eating windows, resistance training, or muscle preservation during fasting, the 14-Day Rhythm Reset Guide walks you through protein targets, resistance basics, and eating windows that actually stick.
👉 Get the 14-Day Rhythm Reset Guide (free)
💪 Want ongoing support? Join Rhythm Club for £30/month (includes FREE app access, community, and weekly accountability calls)
🔽 Read the Video Transcript
“I just did 100 squats with 28 kilos on my back.
That’s how much weight I’ve lost since Boxing Day 2023.
Turns out, carrying your former self is the best way to remind your body why muscle matters.
Here’s what happened.”
“Day 10. Wednesday. 13 stone 7.
Four-hour eating window today — 12:30pm to 4:30pm.
One-hour walk, 100 weighted squats, 6.5 hours sleep — not quite the 8 I prefer.”
“Woke at 6. Felt the glycogen drain — body’s switched to fat fuel like a hybrid engine on the motorway.
Opened the fasting window at half 12: rye crackers with pâté, red pepper soup, Closed at half 4 with Caribbean chicken, homemade egg-fried rice from brown rice. Handful of nuts and berries after.
1,643 kcal. 70g protein. 18 different plants today — gut garden’s humming along nicely.
Then the squats. 28kg rucksack — literally the weight I’ve dropped since Boxing Day 2023. Every rep was a reminder: this is what my knees were carrying 22 months ago. Now it’s just a training aid.”
“10 days into this current rhythm. Weight’s holding steady at 13 stone 7.
Sleep’s short today — tiredness hit by evening, concentration wobbled. That’s the truth: when you cut sleep, you cut performance.
But here’s the pattern: fasting window + real food + weighted resistance = muscle preservation. No magic. Just rhythm.
22 months ago: 18 stone, Daily Meds for Asthma, Gout, Statins as on the watch list for cardiovascular issues, pre – diabetic
Now: 13.7, zero meds since February 2024. All tracked, all logged.”
“Here’s the lesson: you can’t outrun bad fuel, but you can out-train muscle loss — if you’re smart about it.
The 10% Rule kept today simple: homemade brown rice, plenty of plants, no drama.
Weighted squats with your former bodyweight? That’s not punishment. That’s progress you can feel in real-time.
Rhythm beats restriction. Awareness beats willpower.”
“Want the framework for keeping muscle while you fast?
The free 14-Day Rhythm Reset Guide walks you through protein targets, resistance basics, and eating windows that actually stick.
Grab it. Try it for 7 days.
Subscribe for the daily rhythm.”
⚠️ Important: This is educational content based on evidence and personal experience. It is not medical advice. Speak to your GP before making changes to your fasting pattern, diet, or medication.
Questions? Email hello@waymorethanweightloss.com
© 2025 Way More Than Weight Loss. All Rights Reserved.
